Mtedza (Malawian Groundnut Soup)

About This Recipe

Mtedza means 'groundnut' in Chichewa, and this peanut-based soup is one of Malawi's most cherished preparations. Groundnuts (peanuts) are a critical cash and subsistence crop in Malawi, and they appear in countless dishes from soups to stews to relishes. Mtedza soup has a velvety, slightly nutty base made from blended roasted peanuts, enriched with tomatoes, onions, and sometimes coconut milk. It is often served with nsima or rice and elevated with the addition of dried fish or smoked meat when available. The dish is especially popular in central and southern Malawi.

Ingredients

Serves 4

• 200 gnatural peanut butter (no added sugar)
• 1 litrevegetable or chicken stock
• 2large tomatoes, chopped
• 1large onion, diced
• 3 clovesgarlic, minced
• 1green chilli, chopped
• 2 tbspcooking oil
• 200 gspinach or pumpkin leaves, roughly chopped
• 1 tspground cumin
• 0.5 tspground coriander
• Salt and pepper(to taste)
• Juice of 1lemon

Instructions

1. 1

   Sauté aromatics

   Heat oil in a large saucepan over medium heat. Cook onion until golden, about 5 minutes. Add garlic, chilli, cumin, and coriander; cook 1 minute.

2. 2

   Add tomatoes

   Stir in tomatoes and cook for 5 minutes until broken down and saucy.

3. 3

   Whisk in peanut butter

   Pour in stock and whisk in peanut butter until fully smooth and combined. Bring to a gentle simmer.

4. 4

   Simmer

   Simmer uncovered for 15 minutes, stirring occasionally, until the soup thickens slightly.

5. 5

   Add greens

   Stir in spinach and cook for 3 minutes until wilted. Season with salt, pepper, and lemon juice.

6. 6

   Serve

   Ladle into bowls and serve with nsima, rice, or crusty bread.

Variations

• •

  Chicken mtedza: add diced cooked chicken to the soup for extra protein.

• •

  Coconut mtedza: replace half the stock with coconut milk for a richer, creamier soup.

• •

  Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.

• •

  Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.

Storage

Keeps refrigerated for 4 days. The peanut base thickens on cooling — add a splash of water when reheating.

Frequently Asked Questions